Discover the perfect blend of earthy and sweet flavors in this wholesome Carrot & Sweet Potato Casserole. This nutritious dish transforms humble root vegetables into a delectable side that could easily pass for dessert. Originally inspired by traditional holiday recipes, this healthier version uses natural sweeteners and plant-based ingredients to create a comforting dish that’s perfect for both special occasions and everyday meals.
Ingredients
Root Vegetable Base:
- 3 large sweet potatoes (about 900g), peeled and sliced into ½-inch rounds
- 4 large carrots (about 400g), sliced into ¼-inch rounds
- 1 medium apple (about 180g), diced
- ¼ cup (60ml) pure maple syrup
- 2 tablespoons (30g) coconut oil
- 1 cup (240ml) unsweetened almond milk
- 1 teaspoon (2.6g) ground cinnamon
- ½ teaspoon (1g) ground nutmeg
- ¼ teaspoon (0.5g) ground ginger
Crunchy Topping:
- ½ cup (50g) pecans, chopped
- ¼ cup (20g) old-fashioned oats
- 2 tablespoons (24g) coconut sugar
- 1 tablespoon (15g) coconut oil, melted
Step-by-Step Instructions
- Initial Preparation
- Preheat oven to 375°F (190°C)
- Grease a 9×13 inch (23x33cm) baking dish
- Peel and slice sweet potatoes and carrots
- Core and dice apple
- Steam the Vegetables
- Place sweet potato and carrot slices in a steamer basket
- Steam for 15-20 minutes until fork-tender
- Test various pieces to ensure even cooking
- Drain thoroughly to remove excess moisture
- Create the Base Mixture
- Transfer steamed vegetables to a large bowl
- Add diced apple
- Mash until desired consistency is reached
- Add maple syrup, melted coconut oil, and almond milk
- Stir in cinnamon, nutmeg, and ginger
- Mix until well combined and smooth
- Prepare the Topping
- In a separate bowl, combine chopped pecans and oats
- Add coconut sugar
- Pour in melted coconut oil
- Mix until evenly coated
- Assemble and Bake
- Spread vegetable mixture evenly in prepared baking dish
- Sprinkle topping mixture uniformly over the surface
- Bake for 30-35 minutes until topping is golden brown
- Let rest for 10 minutes before serving
Nutritional Information (per serving)
- Calories: 245
- Protein: 3g
- Carbohydrates: 38g
- Fiber: 6g
- Sugar: 18g (naturally occurring)
- Fat: 11g
- Saturated Fat: 6g
- Vitamin A: 21,840 IU
- Vitamin C: 23mg
- Potassium: 580mg
- Iron: 1.2mg
Timing:
- Prep Time: 20 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour 5 minutes
- Serves: 8 people
Pro Cooking Tips
- Cut vegetables into uniform sizes for even cooking
- Steam vegetables until very tender for the smoothest mash
- Use room temperature almond milk for better incorporation
- Toast pecans before chopping for enhanced flavor
- Test sweet potatoes from different parts of the steamer for doneness
- Let casserole rest before serving to allow flavors to meld
Variations and Substitutions
- Milk Alternatives: Use coconut milk, oat milk, or cashew milk
- Sweetener Options: Replace maple syrup with honey or date syrup
- Oil Substitutions: Use ghee or butter for non-vegan version
- Nut-Free Version: Replace pecans with pumpkin seeds or additional oats
- Spice Variations:
- Add cardamom for an exotic twist
- Include vanilla extract
- Try pumpkin pie spice blend
- Additional Mix-ins:
- Golden raisins
- Cranberries
- Chopped dates
- Orange zest
Common FAQs
Q: Can I make this without added sweeteners?
A: Yes! The natural sweetness of carrots, sweet potatoes, and apple may be sufficient. Roasting the vegetables first can enhance their natural sweetness.
Q: How do I prevent the casserole from becoming too wet?
A: Ensure vegetables are well-drained after steaming, and don’t over-thin the mixture with milk. The consistency should be like thick mashed potatoes.
Q: Can I prepare this the day before?
A: Yes! Prepare the base and topping separately, refrigerate, and combine just before baking. Add 10-15 minutes to baking time if starting from cold.
Q: Is this dish freezer-friendly?
A: The base freezes well, but prepare the topping fresh. Thaw completely before adding topping and baking.
Storage and Make-Ahead Tips
- Refrigerator Storage:
- Keep covered for up to 5 days
- Store topping separately if not baked
- Best reheated in the oven at 350°F (175°C)
- Freezer Storage:
- Freeze base mixture for up to 3 months
- Thaw overnight in refrigerator
- Make fresh topping before baking
- Make-Ahead Strategies:
- Steam and mash vegetables up to 2 days ahead
- Prepare topping mixture 1 day in advance
- Store components separately
- Assemble just before baking
- Reheating Instructions:
- Individual portions: Microwave 1-2 minutes
- Whole casserole: Cover with foil and heat at 350°F (175°C) for 20-25 minutes
- Remove foil for final 5 minutes to re-crisp topping
This nourishing Carrot & Sweet Potato Casserole offers the perfect balance of wholesome ingredients and comforting flavors. Whether served as a holiday side dish or weekly meal prep staple, it’s a versatile recipe that celebrates the natural sweetness of root vegetables while providing excellent nutritional value.